What is stress?
Whether it’s workload, team dynamics, deadlines, relationships, finances, or lists of chores, we all experience feelings of stress from time to time. Stress is a natural response which usually happens when we are feeling under pressure or in a situation where we feel unable to manage or control.
However, the way in which we respond to feelings of stress and regain that sense of control can make a significant difference to our overall mental health and wellbeing.
The link between stress and mental health
If left unmanaged, stress can become overwhelming as it begins to build up over time. Research suggests that 1 in 9 adults in the UK report feeling stressed every single day, and 1 in 4 feel stressed more days a month than they don’t.
Intense or long-lasting feelings of stress can impact both our physical and mental health. For example, it can contribute to feelings of anxiety, low mood or depression, and impact aspects of our lives such as sleep, nutrition, mood and behaviours. Sometimes, individuals may turn to potentially harmful coping mechanisms to manage stress, such as alcohol or other substances, which in turn can worsen symptoms and create an unhelpful cycle.
Reducing stress in the short and long term
Everybody experiences symptoms of stress differently and will benefit from different coping strategies. However, there are small and intentional steps that we can all take to proactively reduce short and long-term feelings of stress.
- Implement a consistent rest and sleep schedule, where you allow yourself to properly switch off. 41% of UK adults say that feeling tired and not getting enough sleep are the most common causes of stress in their lives. Beneficial sleep habits include: consistent timings, a dark and cool environment, limiting the usage of electronic devices before sleep, avoiding large meals, caffeine and alcohol before bedtime, and being physically active throughout the day.
- Regular movement and exercise. This could be a walk in your lunch break and yoga in the evening.
- Setting boundaries and sticking to work times
- Practicing mindfulness such as journaling and allowing yourself to see the bigger picture.
- Having a physical to-do list or checklist to stay on top of things and avoid thoughts piling up.
- Practicing controlled breathing techniques .
- Prioritising nutrition and hydration.
- Having a daily routine which incorporates set time for self-care (whatever that might look like for you).
- Reducing alcohol consumption.
- Spending time with people, and in environments, that lift your mood.
By making small and intention efforts, we can all contribute to stress free environments in the workplace and at home, which in turn will support not only our own wellbeing but the wellbeing of those around us. For further resources and support, click here.